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GO PLANT-BASED

BREAKFAST:

Banana Carob Waffles

2 Cups Garbanzo Flour 

1 Ripe banana

1/2 Tsp Vanilla

Pinch sea salt

1 Tsp Chia seeds 

2 Tbsp Carob Powder

1 Cup Plant Milk

2 Tbsp Apple Sauce

Instructions:

Add dry ingredients together and slowly mix as you add in wet ingredients. Grease Waffle iron with a bit of coconut oil and pour batter in leave until brown.

Cornbread Waffles

2 Cups Garbanzo Bean or Chick Pea Flour

1 Cup Organic Cornmeal

1 Cup Applesauce

1/2 Cup Plant Milk

1/2 Tsp Sea Salt

2 Tbsp Coconut Oil

Add dry ingredients together and slowly mix as you add in wet ingredients. Grease Waffle iron with a bit of coconut oil and pour batter in leave until brown.

Fig Compote

1 Cup dried figs

1 knob of grated ginger

1 tsp Vanilla

3 Medjool Dates

1/2 Cup water

Pinch Sea salt

Instructions:

Put pot on stove in Medium heat.  Add dried figs, Ginger and dates cover and boil to a reduction for 5-10 minutes remove and put in blender pulse 2-3 times add mixture to pot then sprinkle pinch of sea salt and vanilla. Keep on low heat for 3 min and remove.

Creamy Cashew Sauce

1/2 Cup Raw Split Cashews

1 Cup Water

1/2 squeezed lemon juice

1 Tsp Nutritional Yeast

1 Veggie Bouillon Cube

1/2 knob garlic

Instructions

Add all ingredients to blender blend till smooth. 

Pour ingredients in pot on low heat stove. Summer for 3 minutes.

Scrambled Tofu

 1 Firm Tofu

 1/2 Tsp Celtic Salt

1 Tsp Nutritional Yeast

1 Tsp Turmeric

Instructions:

And 1-2 Cups water in pot on medium heat stove.

Crush Tofu by hand and add tofu to pot of boiling water.  Add Turmeric and Celtic Salt the. Sprinkle nutritional yeast. Cover pot with lid and boil to a reduction or until tofu is softened and fluffy.

Sprinkle a garnish like basil or parsley.

Salad Recipes

Cashew Crunch Coleslaw

Serves 6

3 cups shredded green cabbage

3 cups shredded red cabbage

1 cup shredded carrots

1 red bell pepper diced

½ cup diced green onion

1 bunch of cilantro

½ cup chopped cashews

½ cup slivered almonds

2-3 TBSP sesame seeds

Dressing:

2 TBSP sesame oil

2 TBSP olive oil

2 TBSP coconut aminos

4 TBSP lime juice

Zest of 1 lime

1.5 TBSP maple syrup

2 cloves garlic, minced

1.5 TBSP ginger, minced

½ tsp salt or to taste

Directions:

Whisk dressing, pour over mixed salad ingredients and toss.

Spiralized Zucchini with Green Herb Dressing

Serves 6

6 cups spiralized zucchini

1.5 cup fresh baby green peas

2 cups of sliced red cherry tomatoes

1.5 cups of sliced asparagus tips marinated in the dressing overnight

½ head of romaine lettuce roughly chopped as a bed for the salad

Dressing:

¼ cup tightly packed parsley, chopped

¼ cup loosely packed basil, chopped

½ cup raw cashews, soaked 20 minutes in hot water, then drained

2 large cloves garlic

3 TBSP chives

2.5 TBSP lemon juice

1 tsp coconut aminos

½ tsp salt

⅓ cup water, more as needed

Directions:

Drain soaked cashews. Blend dressing ingredients in a high speed blender. Add 3 TBSP dressing to asparagus tips and marinate overnight. Mix dressing with the rest of the salad ingredients except romaine lettuce. Serve dressed salad over a bed of roughly chopped romaine lettuce.

Beet, Dill and Walnut Salad

Serves 6

3 medium raw beets peeled and shredded

¼ fresh basil leaves cut in ribbons

¼ cup tightly packed dill, chopped

¼ cup chopped walnuts

¼ cup pumpkin seeds

4 cups arugula to serve as a bed for the beets salad

Dressing:

2 TBSP olive oil

2 TBSP lemon juice

½ TBSP honey

Zest of 1 lemon

Pinch of cumin

Salt to taste

Directions

Whisk dressing ingredients together. Mix salad ingredients together, pour dressing on and mix well. Serve over a bed of arugula

MAIN COURSES

Vegan Butter Chick-peas

Serves: Family of 6-10 people

– 1/8 Cup Ginger (finely chopped)

-1 Tbsp  Garlic (finely chopped)

– 1 Cup  Onion (finely chopped)

– 2Tsp Ground Coriander

– 2 Tbsp Garam Masala powder

– 1/4 Tsp Cayenne Pepper

– 3 Tsp  Curry Powder

– 4 Sprigs Thyme

– 1/3 Cup  Tomato Paste or Marinara Sauce

-1 Can  Full Fat Coconut Milk

– 1 Can Coconut Milk

– 3 Tbsp Vegan Poultry Seasoning

– 3 Tbsp  Coconut Oil

– 6 Cans Chickpeas or Dried Chickpeas Pre-soaked (Approx. 8-12 cups)

– For Sauce: Heat Pan with 2 tbsp Coconut oil. Add Powdered spices: Garam Masala, Curry powder, Ground coriander and Montreal Chicken Seasoning. Let simmer lightly, while adding chopped onion, garlic and ginger. Add Tomato sauce/ Marinara sauce and Full Fat coconut Milk. Add 2 sprigs of Thyme, stir until well mixed together and let cook for 10-15 minutes on medium heat. Turn on low heat. 

 For Chickpeas: In a larger cooking pan, heat 1 tbsp coconut oil on medium heat. Add 1 Tbsp Montreal Chicken seasoning and curry powder and let simmer for 1 minute. Add 2 sprigs of thyme and pre-soaked or canned chickpeas. Slowly mix in Pre-cooked Vegan Butter Chickpea sauce and let simmer for 30 minutes. Add last can of coconut milk (as needed) and let simmer on medium heat for another 15-20 minutes. Add cayenne pepper to taste. Serve over Rice or with Naan Bread. 

Tofu Stir-fry:

Serves: Family of 6-10 people

Tofu:

– 2   Packs of Extra Firm Tofu ( Chopped into cubes) 

– 2 Tbsp Braggs Liquid Seasoning (Soy Sauce)

– 1tsp Vegetable seasoning ( LaGrille)

– 1/4 Tsp Cayenne Pepper

Sauce:

– 1 1/2 Low Sodium Soy Sauce

– 1 Tbsp Sesame Oil

-1 Tbsp Tapioca Flour 

-1/2 Cup Water

Stir Fry:

– 1 Tbsp Cooking Oil  (Coconut oil)

-4 Gloves Garlic Chopped

-1 inch Ginger finely chopped

-1 Tbsp  Toasted Sesame Seeds

– 4 Stems of Green Onion (Chopped)

– 3 Cups Broccoli heads

– 1 stack of asparagus (approx 10 stems – cut into 1/2 inch sizes)

– For Sauce: Mix cornstarch with cool water until even. Heat Small sauce pan with a small 1/4 cup of water, adding in some of the chopped garlic, onion and ginger once hot and sizzling. Add soy sauce and cornstarch mix into the pan and stir for 1-2 minutes on high heat to let the sauce thicken. Turn off heat and set aside to later add to Stir-Fry. 

– For Broccoli: Boil water in a pot and lightly steam broccoli until bright green. Quickly strain and set aside. 

– For Tofu Stir-Fry: Heat non-stick frying pan and add Grapeseed oil, Vegetable seasoning and cut up tofu. Sautee until lightly browned and add Braggs Liquid Seasoning. Cover and let cook for about 15 minutes. Stir as needed to avoid overcooking and making tofu too crispy. Add Cayenne Pepper to Taste and then remove from heat. 

– Lightly sauté onion, garlic & ginger in 1 Tbsp coconut oil adding washed asparagus. Sautee for 8-10minutes until bright green, then add Broccoli. Stir in Sesame oil, and Sauce and let it simmer for 2 minutes. Add pre-cook tofu cubes, toasted Sesame seeds and chopped green onion. Remove from heat and serve with Rice or noodles. 

Entree (Side-dish) #3 – Vegan GF Naan Bread:

–  1 Cup   1-to-1 Gluten- Free Flour (Red Mills)

– 1 1/2 Tsp Baking Powder (Aluminum Free)

– 1/2 Cup + 3 Tbsp Vegan Yogurt (Coconut Plain)

– 3 Tbsp Vegan Butter

– 2 Tbsp Parsely/ or cilantro

– 2 Cloves Garlic Cloves (Chopped Finely)

-1/4  Tsp  Sea salt

Instructions:

– First mix the GF Flour, Baking powder & Vegan Yogurt. It will seem crumbly. Then, knead & squeeze the dough, knead and squeeze, until it feels slightly damp. It won’t feel like regular dough that isn’t GF. 

If the dough feels dry and doesn’t fee like it has come together add a little yogurt until you have this consistency. 

– Once the dough is formed, sprinkle some of the GF flour on parchment paper and get out a rolling pin. Divide the dough into 4 and roll out 1 piece at a time on the parchment paper. Allow the dough to rest for 5-10 minutes.

– Turn the heat on your pan or skillet  (cast iron if you have one) on low heat for 3-4 minutes. Place the dough in pan and let sit for  1-2 minutes. Lift and check the bottom with a spatula to make sure it is cooked, then flip and cook the other side for 1-2 minutes, until slightly browned. 

– Take 3 Tbsp melted butter, add minced garlic, salt and parsley or cilantro to butter. Mix in and using a basing brush, lightly spread garlic butter onto Naan bread and serve with Hummus, or your favorite curry dish. 

DESSERT

ISLAND ICE-CREAM

2 cups frozen mango

2 cups frozen pineaple

1 cup coconut cream/ mik from a can

2 tsp lime juice

1/2 cup shredded coconut – toasted in a dry pan

In a dry pan on low, toast the coconut.  With a hand–blender, blend the frozen fruit with the coconut cream and lime, add more of the cream if needed.  (It’s best to bring the fruit out of the freezer 10 min before to slightly soften)  Hand blender is best as it gives the ‘ice cream’ texture.  Do not over-blend, you don’t want this to be a ‘smoothie’ consistency.  Once blended scoop into a bowl and top with toasted coconut.  ENJOY! 

CAROB MOUSSE

½ cup cashews (soaked overnight)

2 packages soft tofu

½ cup coconut cream

¼ cup maple syrup

¼ cup date syrup (or 6 dates soaked)

¼ cup coconut oil

¼ cup roasted carob powder

Blend everything together until smooth.  Chill and serve as a mousse, freeze and serve as an ‘ice-cream’ cake.  Top with toasted coconut or raspberry compote.

Carolyn
Author: Carolyn

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